WOD
No WOD available
CrossFit WOD, June 2, 2023
June 1, 2023
CrossFit – Fri, Jun 2
Squat Clean (Build to a heavy set of 3 TNG)
Metcon (Time)
5 Rounds For Time:
10-8-6-4-2 Squat Cleans 155/105
20/15 Cal Row
10 T2B
RX 135/95
CrossFit WOD, June 1, 2023
May 31, 2023
CrossFit – Thu, Jun 1
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
200M RUN
1 Round of Nate
2 Ring MU
4 HSPU
8 KBS 32/24kg
RX
200m Run
1 Rounds of:
2 Devils Press 50/35
4 Push Press 50/35
8 KBS 24/16kg
CrossFit WOD, May 31, 2023
May 30, 2023
CrossFit – Wed, May 31
Back Squat (5-5-4-4-3-3)
5 @60%
5 @65%
4 @70%
4 @75%
3 @80%
3 @85%
Metcon (Time)
10 Rounds
7 Over the Bar Burpees
5 Push-Jerks 135/95
30 DU
CrossFit WOD, May 30, 2023
PPLAdmin
May 29, 2023
CrossFit – Tue, May 30
Power Clean (6 X 3 70%)
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>15 Deadlifts 135/95</p><p>12/9 cal bike</p>
CrossFit WOD, May 29, 2023
PPLAdmin
May 28, 2023
CrossFit – Mon, May 29
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run
CrossFit WOD, May 26, 2023
PPLAdmin
May 25, 2023
CrossFit – Fri, May 26
Shoulder Press (3 sets max reps @ 60%)
Metcon (AMRAP – Reps)
<p>AMRAP X 15</p><p>Max Cal Row</p><p> </p><p>Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00)</p><p>Max set of unbroken T2B</p><p>score is total calories plus total T2B</p>
Extra Work (Time)
<p>1 Mile Run</p>
CrossFit WOD, May 25, 2023
PPLAdmin
May 24, 2023
CrossFit – Thu, May 25
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 20</p><p>18/15 Cal Bike</p><p>12 T2B</p><p>8 Mat Lengths double DB front rack Lunges</p><p> </p><p>DB 50/35</p>
Metcon
<p>100 cal any machine or 1 mile run</p>
Metcon
<p>Childs pose</p><p>cobra</p><p>hip stretch</p><p>couch stretch</p><p>frog stretch</p><p>pike stretch</p><p>wrist stretch</p>
CrossFit WOD, May 24, 2023
PPLAdmin
May 23, 2023
CrossFit – Wed, May 24
Front Squat (5-3-1-5-3-1)
<p>5 @70%</p><p>3 @75%</p><p>1 @85%</p><p>5 @70%</p><p>3 @80%</p><p>1 @90%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>125 DU</p><p>750/600m Row</p><p>50 Wallballs 20/14lb to 10/9ft.</p>
Extra Work (AMRAP – Reps)
<p>Every 3 Minutes x 5 Sets:</p><p>2 Minutes Max Cal Bike</p><p>1 Unbroken Set of Ring MU</p><p> </p><p>Scale with Bar MU or C2B or pull=ups or banded pull-ups</p>
<p>Score is total calories on the bike plus reps</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 10</p><p>Try to do it in no more than 3 attempts</p>
Partner WOD
800m run
10 Rope Climbs
60 Box jumps or step ups
150 Alternating DB Snatches 50/35
60 Box jumps or step ups
10 Rope Climbs
800m run